Main Class:
As a team of 2 complete for time:
60 Toes-to-Bar
60 Deadlifts (225#/155#)
400m Run
60 Wall Balls (20#/14#)
60 Pull-ups
60 Over the Box Jumps (24″/20″)
60 Double Unders
* Break up reps with partner but stay in order of exercises. Run together as a team.
** One bar, ball, box per team; alternate work. Jump up and over box, you may land on box and jump off.
Advanced RX Class:
For time:
3 Rounds of:
7 Deadlifts (275#/185#)
7 Muscle-ups
Then Immediately Complete:
3 Rounds of:
21 Wall Balls (20#/14#)
21 Toes-to-Bar
Results
Saturday meant either pair up for the team WOD or tackle the pair of couplets in the Advanced RX Class.
Don’t forget that this Tuesday and Thursday at 6:30am we start having an early AM class wtih Coach Moe!
Many of you in the afternoon/evening classes may have recently noticed that Rob has been shadowing me as a coach and demonstrator, and that he has been assisting with some classes. We are very excited that he is on his way towards being a coach in the gym. Rob S. has consistently demonstrated that in addition to being a dedicated CrossFitter he is also great follower and leader whenever he is in the gym. Among many qualities that we look for, spotting inefficient movement and then willingly jumping in and correcting it is vital to coaching for us. He has been continuously improving his knowledge level by earning his CF Level 1 and CF Gymnastics certificates, and has also attended or is registered for various other CF related seminars. I’m looking forward to watching Rob put his skills into practice running classes and ultimately helping people learn to move better.
Rob Coaching:
Navy destroyer named for war hero killed in Afghanistan: USS Michael Murphy aka “Murph” is commissioned into service. Team America!